Weight training, either in the gym or at home, is the best way to shape the body, but there is no revolutionary training for beginners that will give great results overnight. If you have never done gym training and do not differentiate the back muscles of the quadriceps, then these few lines are just for you.

The beginner's body is not accustomed to the burdens and demands of such a training process, so beginners need to pay attention to the following:

• Exercises - Learn the right exercise when exercising, to maximize the impact and minimize injury. Training should be based on complex exercises that simultaneously activate a greater number of muscles, such as a squat, bench press thrusters and jibs. The choice of different exercises don't have to be big enough,u can do 4-6 exercises in one training session.

• Muscles - All muscle groups must be trained; Do not do exercises solely for the muscles you want to visualize. The body functions as a connected entity and needs to be trained.

• Weight- Moderately with a gradual increase; Do not do big weight, it's not yet time to test the maximum power. Start with light to moderate loads. Movement mode is the most important!

• Frequency - It's enough to start with 3-4 trainings a week, and each training train your entire body. The body needs rest and time to adjust the musculoskeletal and nervous system to such a stimulus.

The most common mistakes of beginners:

• Men often use heavy weight's at the first training,they work a lot of batches and repetitions, all for certain muscle groups. Such an approach results in poor form, injury, slow or no progress, and ultimately tapping in place.

• Women train too little. Beginners usually do 2-3 stomach exercises, just as much for the buttocks and "hips", and pedal the bikes for 15 minutes. There are no exercises for women and exercises for men, so you should not hesitate to take dumplings or rods in your hands and do squats or deadlift exercises that will very well affect the appearance of the buttocks and thighs.

Likewise, there are no exercises to remove subcutaneous fat from "critical" areas, this is a process that takes place generally from the entire body.
Also, one of the biggest mistakes is to train in the gym without a training program wandering from the appliance to the appliance without knowing exactly what purpose.
Any person starting training with a goal; improving health, appearance and functionality, training should be systematically and planically, which implies that it needs to have its own training program.

The program should be designed in accordance with your antopologic characteristics (volume and body mass, total body fat, body status ... etc)